Lunch Ride

Lunch at Modmarket, a new restaurant. Apple maps had a massively wrong location for 3651 Justin Road. Also, notice the teleport from Wal-Mart to Silverthorn. I forgot to turn on my GPS.

Men’s Ride

Karl, Jim and I went for a quick spin. Pretty muggy out there, but the temps were nice. We started early, and rolled about 7:05am from the AMC pond, and about 6:50 from my back gate. Ended up a little further than we planned, but was good. Wind was brutal. This was a pretty hard push to only get 16.2mph. Average watts shows the truth.

I stayed near the front for much of the second half of the ride, but I was never far ahead. It’s more of the initial power-up rather than a massive difference in power. Looking over the last few months of Garmin history for rides over 20 mins and 5 miles, this is my highest average wattage (214 vs 207) by 7 watts, but only my second highest max-average-watts (244 vs 258 highest 20-min average during the ride).

I also had actual breakfast – 2 mini sausage-biscuits (300kcal) and 3 six-inch pancakes (about the same). No syrup or butter. Powerade full-strength in one bottle, and half plus sugar-free green tea in the other… plus 20oz of gatorade mid-ride, plus a fried pie mid ride. It was 20 miles in before I opened the first bottle, but I’ve been pretty well hydrated lately. I definitely felt the slowdown before beginning the rehydration.

I was short on sleep, and had Advocare MNS Max E (though I didn’t have the CorePlex, the probiotic, nor the Omega. I added a single OptiMen multi tablet, and one TwinLab TriBoron Plus calcium). The MNS E is caffeine laiden, and I felt very alert. Perceived exertion seemed lower than expected, but it was still very obviously a hard push. The ingredients all look to be okay were I in a UCI race, but I can’t help but wonder about metabolites, etc. I couldn’t find anything on the USADA or WADA websites on labs for testing. They specifically don’t test supplements. More research is warranted.
Continue reading

Leaderless Ride

Sharon was ill, so a few of us rode from the duck pond.
Karl, Kathy, Jim, Becky, Darrell and I.
Was a pretty easy pace other than a couple hill sprints for fun.
We stopped at the Wal-Mart grocery-only at 2499 and 3040,
and stopped at the Farmer’s Market at I35 and Garden Ridge.
I’m missing a chunk from Wal-Mart until almost to LakeSide.
We were going to check out the Loozvil parade, but we were early.
Overcast for much of the ride was welcome.
Continue reading

North DFW Group Saturday Rides

These are the summer times.
These usually move an hour later with the time change.
Join the clubs’ online forums (or facebooks where availble),
since sometimes ride leaders are ill, have other plans, etc.

Carrollton Cycling Club has two standing Saturday rides:
* Al has a 7:00am, 45-60 mile ride, at a challenging pace, starting from Coppell’s Andrew Brown Park – East.
* Valerie has an 8:00am, 38 mile ride at a moderate pace from the Carrollton Gazebo on Broadway, south of Belt Line, close to I-35E.

* Sharon has a pseudo-official group ride at 8:30am from Cadence Cyclery at a C-group pace. If newbies show up, it’s a 10-mile loop. Otherwise, the regulars tend to ride 30-70 miles around 15mph average, with a food stop on the way back in.

Texas Flyers (Flower Mound) also has two Saturday rides:
* TX Flyers has a 7:30am, intermediate ride at 16-18mph from from Downing Middle School on Waketon and Bridlewood.
* TX Flyers has a 9:00am social ride at 15-17mph from Downing. Usually meets the first ride at Cachette.

Corinth Cycling has three Saturday rides:
* 7:00am ride which includes a C/B ride, an A ride, and a race team, departing Crownover Middle School.

Shawnee Trail Cycling Club (Frisco) has several rides:
* STCC has Novice, D, C, B and A, plus RBM’s rides in different places in Frisco starting at 7:30, 8:00 and 9:00.

IBC B-Group Norm

Steve was working, so A-Group was self-lead. Norm was a little under the weather, so he lead the B-Group, which I rode. We didn’t do duck-slime. Sharon was a little under the weather, so she lead the C-Group. I’m a little under the weather. I think maybe we caught something at HHH, or the sleep disturbances Friday night + the long ride Saturday + the dust from cleaning the cabin might have just hit all of us a bit.

Anyway, this was a good ride. Really happy. I’d have liked to not ride the brakes on the downhills, and maybe not sprint at 21mph on the uphills (eyes Abdul and Xavier suspiciously). Even so, the pacing was good overall, and most of us rotated through the front slot, with only a couple of the stronger riders (A-Groupers) pulling more than a few miles.

It was just a teensy bit overcast, and the sun is dropping lower on the horizon, so it didn’t FEEL super hot.

Norm is a good ride lead, setting an example pace, then stepping out of the way except when there’s something to address (too fast, mechanical, whatever). A++ would ride again, though I missed some of my regular ride partners who stayed loyal to Sharon and rode with C-Group.
* Accomplished a goal of 275 W for 5 minutes (283 W)
* 3rd fastest time on Royal Lane hill just pass Belt line road (1:46)

22.6mi Distance
1:18:52 Moving Time
551ft Elevation (?)
40 Suffer Score
5 Points in the Red

217W Weighted Avg Power
905kJ Total Work
120 Training Load
89% Intensity

Stat Avg Max
Speed 17.2mi/h 27.5mi/h
Heart Rate 131bpm 179bpm
Cadence 80 106
Power 191W 921W
Calories 1,009
Temperature 93℉
Elapsed Time 1:40:26

Device: Garmin Edge 500 Bike: Carbon

Heart Rate Analysis
Z1 Endurance < 106 4:38 6% Z2 Moderate 106 - 141 55:23 70% Z3 Tempo 141 - 158 15:40 20% Z4 Threshold 158 - 175 2:55 4% Z5 Anaerobic > 175 16s 0%

Zone Distribution
Z1 Active Recovery 1 – 134 W 28:37 36%
Z2 Endurance 135 – 183 W 9:33 12%
Z3 Tempo 184 – 220 W 8:21 11%
Z4 Threshold 221 – 257 W 8:22 11%
Z5 VO2Max 258 – 294 W 6:16 8%
Z6 Anaerobic 295 – 367 W 7:43 10%
Z7 Neuromuscular 368+ W 9:59 13%
Based on an FTP of 245.
Distance: 22.60 mi
Time: 1:18:30
Avg Speed: 17.3 mph
Elevation Gain: 551 ft
Calories: 974 C
Avg Temperature: 93.9 °F

Time: 1:18:30
Moving Time: 1:18:06
Elapsed Time: 1:40:30

Avg Speed: 17.3 mph
Avg Moving Speed: 17.4 mph
Max Speed: 27.7 mph

Elevation Gain: 551 ft
Elevation Loss: 551 ft
Min Elevation: 444 ft
Max Elevation: 578 ft

Heart Rate
Avg HR: 131 bpm
Max HR: 179 bpm

Avg Power: 197 W
Max Power: 921 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 252 W
Intensity Factor (IF): 1.028
Training Stress Score (TSS): 137.1
FTP Setting: 245 W
Work: 927 kJ

Avg Bike Cadence: 78 rpm
Max Bike Cadence: 106 rpm

Avg Temperature: 93.9 °F
Min Temperature: 91.4 °F
Max Temperature: 96.8 °F

Split Time Distance Avg Speed
Summary 1:18:29.8 22.60 17.3
1 13:07.9 3.50 16.0
2 11:47.1 3.50 17.8
3 11:48.0 3.50 17.8
4 12:42.6 3.50 16.5
5 12:01.6 3.50 17.5
6 11:56.8 3.50 17.6
7 5:05.8 1.60 18.9

91° Feels like 93°
9 mph E wind
Humidity 41%
Source: KDFW

Additional Information
Device: Garmin Edge 500,
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Solo(w) Lunch Ride

Just a jaunt over to lunch with Mark, Rob and Scott.
Lots of discussions about rights, racketeering, police brutality, religion, etc.

Lunch ride:
4.6mi Distance
20:21 Moving Time
246ft Elevation (?)
9 Suffer Score
1 Points in the Red

240W Weighted Avg Power
238kJ Total Work
37 Training Load
98% Intensity

Stat Avg Max
Speed 13.7mi/h 34.0mi/h
Heart Rate 124bpm 168bpm
Cadence 73 102
Power 195W 831W
Calories 265
Temperature 99℉
Elapsed Time 2:28:17

Heart Rate Analysis
Z1 Endurance < 106 4:11 21% Z2 Moderate 106 - 141 12:45 63% Z3 Tempo 141 - 158 2:33 13% Z4 Threshold 158 - 175 52s 4% Z5 Anaerobic > 175 0s 0%

Zone Distribution
Z1 Active Recovery 1 – 134 W 8:15 41%
Z2 Endurance 135 – 183 W 2:15 11%
Z3 Tempo 184 – 220 W 1:58 10%
Z4 Threshold 221 – 257 W 1:20 7%
Z5 VO2Max 258 – 294 W 1:17 6%
Z6 Anaerobic 295 – 367 W 1:44 9%
Z7 Neuromuscular 368+ W 3:25 17%
Distance: 4.64 mi
Time: 20:08
Avg Speed: 13.8 mph
Elevation Gain: 246 ft
Calories: 239 C
Avg Temperature: 99.0 °F

Time: 20:08
Moving Time: 19:59
Elapsed Time: 2:28:28

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 34.7 mph

Elevation Gain: 246 ft
Elevation Loss: 217 ft
Min Elevation: 558 ft
Max Elevation: 627 ft

Heart Rate
Avg HR: 124 bpm
Max HR: 168 bpm
Zones% of Maxbpm

Avg Power: 202 W
Max Power: 831 W
Max Avg Power (20 min): 84 W
Normalized Power (NP): 283 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 43.7
FTP Setting: 245 W
Work: 245 kJ

Avg Bike Cadence: 72 rpm
Max Bike Cadence: 102 rpm

Avg Temperature: 99.0 °F
Min Temperature: 86.0 °F
Max Temperature: 105.8 °F

Split Time Distance Avg Speed
Summary 20:08.3 4.64 13.8
1 9:03.5 1.92 12.7
2 11:04.9 2.72 14.7

90° Feels like 95°
9 mph ENE wind
Humidity 52%
Source: KDFW

Additional Information
Device: Garmin Edge 500,
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

Strava Connect?

I accidentally deleted my upload bookmarks, because in Chrome, “T” means new tab in one context, but delete in the bookmarks context. Really stupid. As in ridiculously stupid. As in, how does the product manager remember to breathe, or not to eat their own faeces, stupid.

Anyway, this precipitated me finding the Strava (strive!) upload link, which now recommends linking to Garmin Connect. Now, Garmin Express magically uploads to all of the places I care about.

On the flip side, it’ll sync before I put in any details about the ride… Meh. Whatever.

Looks like power, hrm, timing, and laps all made it over.

HH100 timing chip

At HH100, there were 15,000 registrants,
and 3198 completed the 100 mile course.
Here’s my timing chip results for bib 2942:

Division: M 35-39 Division Place: 59 Total Division: 214
Gender: M Gender Place: 802 Overall Place: 864
Chip Time: 06:29:38.0 Pace: 15.4mph

2014-08-25 IBC new route

recovery ride. left gps at home. Used phone. Garmin is imported from the Strava TCX export, missing laps and pauses.

Power data is broken, with more drops than connections.
Not sure why, if that’s a Stages BTLE issue, or if my phone couldn’t catch the data from my back pocket.

Also, no HRM data because I only had an ANT+ strap.

My right shoulder is in pain, and very sore from HH100. I had a massage today which helped my legs a bunch, but my shoulder is from a pinch/abrasion in my neck. Low back is sore too. Need more stretching. I haven’t taken NSAIDs yet, because that reduces rebuild based growth/improvements. Maybe tomorrow.

Not sure if I’ll ride Tuesday.

2014-08-25 IBC new route

21.5mi Distance
1:27:03 Moving Time
467ft Elevation

94W Weighted Avg Power
66kJ Total Work
20 Training Load
38% Intensity

Data Avg Max
Speed 14.8mi/h 55.3mi/h
Cadence 53 97
Power 13W 643W
Calories 73
Elapsed Time 1:42:10

Heart Rate Zones
No data, but it was pretty slow/low speed

Zone Distribution
NOTE: There are a huge number of signal drops here, so the Z1 data is overinflated.
Z1 Active Recovery 1 – 134 W 1:13:23 96%
Z2 Endurance 135 – 183 W 1:02 1%
Z3 Tempo 184 – 220 W 31s 1%
Z4 Threshold 221 – 257 W 17s 0%
Z5 VO2Max 258 – 294 W 16s 0%
Z6 Anaerobic 295 – 367 W 25s 1%
Z7 Neuromuscular 368+ W 39s 1%
Based on an FTP of 245.
Distance: 21.48 mi
Time: 1:27:10
Avg Speed: 14.8 mph
Elevation Gain: 551 ft
Calories: 1,573 C
Avg Temperature: 97.0 °F

Time: 1:27:10
Moving Time: 1:28:45
Elapsed Time: 1:42:10
Avg Speed: 14.8 mph
Avg Moving Speed: 14.5 mph
Max Speed: 28.0 mph

Elevation Gain: 551 ft
Elevation Loss: 560 ft
Min Elevation: 430 ft
Max Elevation: 577 ft

Heart Rate
ESTIMATED from RPE – did not have HRM strap
Avg HR: 108 bpm
Max HR: 145 bpm

Avg Power: 94 W
Max Power: 643 W

Avg Bike Cadence: 53 rpm
Max Bike Cadence: 97 rpm

97° Feels like 97°
7 mph ESE wind
Humidity 35%
Source: KDFW

Additional Information
Device: Unknown,
Elevation Corrections: Enabled
Power Average Calculations: Use Zeros
Summary Data: Edited